July 9, 2015July 9, 2015jhannafitness6 Comments

Friday Workout: Front Squat, Thruster, Jump

Potluck at the gym tonight!!

STRENGTH

Front Squat, 3×3, work at or around 70-75%

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps for Time of:

Dumbbell Thruster
Box Jump Step Down

Level 2

Row x 1000m

Then, complete the following:

Thruster (155/105) x 5
Box Jump Over (24/20) x 10
Thruster x 4
Box Jump Over x 8
Thruster x 3
Box Jump Over x 6
Thruster x 2
Box Jump Over x 4
Thruster x 1
Box Jump Over x 2

Notes: Scale as needed on thruster weight, but should aim for unbroken sets at challenging weight.

ANNOUNCEMENTS/UPCOMING EVENTS

1. First Friday Potluck for July has been moved to this Friday, July 10!!! Come and hang out, bring something to throw on the grill, and play some games.

2. Register for the “31 Heroes” WOD happening on August 1! More info HERE.

6 thoughts on “Friday Workout: Front Squat, Thruster, Jump”

Melinda July 10, 2015 — 7:40 am

FS: 55#
WOD: 9:03 @ 55#

Reply
JROB July 10, 2015 — 10:39 am

FS: 155
WOD: 8:48 @ 115

Reply
Joe July 10, 2015 — 4:32 pm

9:31 @ 115#

Reply
Taylor July 11, 2015 — 6:58 am

135,145,155#
9:01rx

Reply
andy July 12, 2015 — 9:00 am

185,195,205(2)
9:18

Reply
lauren connor July 13, 2015 — 9:11 pm

105 FS
8:57- WOD @75#

Reply

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